ROGUE_AntiNet roguebutler1wiki https://roguebutler1.miraheze.org/wiki/Main_Page MediaWiki 1.40.1 first-letter Media Special Talk User User talk ROGUE AntiNet ROGUE AntiNet talk File File talk MediaWiki MediaWiki talk Template Template talk Help Help talk Category Category talk Module Module talk 0 1 1 2023-10-16T12:30:19Z MediaWiki default 1 Create main page wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == This Main Page was created automatically and it seems it hasn't been replaced yet. === For the bureaucrat(s) of this wiki === Hello, and welcome to your new wiki! Thank you for choosing Miraheze for the hosting of your wiki, we hope you will enjoy our hosting. You can immediately start working on your wiki or whenever you want. Need help? No problem! We will help you with your wiki as needed. 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You can find us here: * [[meta:Special:MyLanguage/Help center|On our own Miraheze wiki]] * On [[phab:|Phabricator]] * On [https://miraheze.org/discord Discord] * On IRC in #miraheze on irc.libera.chat ([irc://irc.libera.chat/%23miraheze direct link]; [https://web.libera.chat/?channel=#miraheze webchat]) === For visitors of this wiki === Hello, the default Main Page of this wiki (this page) has not yet been replaced by the bureaucrat(s) of this wiki. The bureaucrat(s) might still be working on a Main Page, so please check again later! 21236ac3f8d65e5563b6da6b70815ca6bf1e6616 5 1 2023-10-16T14:00:04Z KidneyDamage47 2 /* Welcome to ROGUE_AntiNet! */ wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == This is a place for all of my notes and ideas for some projects (maybe) -- the (not so) Scheperian way! If you somehow found this and want to navigate, here are some pages to help you * [[Index]] - A list of key terms * [[Bibliography]] - A list of my reading materials 1fbd56e47149662e6bc784f70d887acd3352333e 17 5 2023-10-17T11:04:59Z KidneyDamage47 2 wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == This is a place for all of my notes and ideas for some projects (maybe) -- the (not so) Scheperian way! If you somehow found this and want to navigate, here are some pages to help you * [[Index]] - A list of key terms (in alphabetical order) * [[Bibliography]] - A list of my reading materials (in alphabetical order) * [[Directory]] - A list of notes (in chronological order) d760c0892ed325c6d4d1049e088c40c24f88f827 53 17 2023-11-05T08:01:53Z KidneyDamage47 2 /* Welcome to ROGUE_AntiNet! */ wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == This is a place for all of my notes and ideas for some projects (maybe) -- the (not so) Scheperian way! If you somehow found this and want to navigate, here are some pages to help you * [[Index]] - A list of key terms (in alphabetical order) * [[Bibliography]] - A list of my reading materials (in alphabetical order) fc60902a0fd2139fe19a71c03feee12760e6409b 54 53 2023-11-06T13:04:25Z KidneyDamage47 2 /* Welcome to ROGUE_AntiNet! */ wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == The key to the development and collection of my knowledge and data * [[Index]] - A list of key terms (in alphabetical order) * [[Bibliography]] - A list of my reading materials (in alphabetical order) 5522fe1374dfb61a135ca6fdc4b58d6fac807aa9 56 54 2023-11-06T13:07:30Z KidneyDamage47 2 /* Welcome to ROGUE_AntiNet! */ wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == The key to the development and collection of my knowledge and data * [[Index]] - A list of key terms (in alphabetical order) * [[Bibliography]] - A list of my reading materials (in alphabetical order) [[File:DavidGogginsQuote.png|alt=From the time you take your first breath, you become eligible to die. You also become eligible to find your greatness and be the one warrior ~David Goggins|thumb|1000x1000px]] 50cafdff2f44fdeef1062303a05e3e989ec8d651 0 2 2 2023-10-16T12:59:51Z KidneyDamage47 2 Alphabetical Terms wikitext text/x-wiki This is the list of my selected key words and terms === A === === B === === C === === D === === E === === F === === G === === H === === I === === J === === K === === L === === M === === N === === O === === P === === Q === === R === === S === === T === === U === === V === === W === === X === === Y === === Z === f19351c5c0cc7710f8f041719ae7933a8fa5e859 24 2 2023-10-20T08:14:01Z KidneyDamage47 2 wikitext text/x-wiki This is the list of my selected key words and terms Section A Section B Section C Section D Section E Section F Section G Section H Section I Section J Section K Section L Section M Section N Section O Section P Section Q Section R Section S Section T Section U Section V Section W Section X Section Y Section Z 4880b4e36de28f7fbb4b74efe8306b590c3138b9 34 24 2023-10-20T13:40:24Z KidneyDamage47 2 wikitext text/x-wiki This is the list of my selected key words and terms [[Index (A)|Section A]] Section B Section C Section D Section E Section F Section G Section H Section I Section J Section K Section L Section M Section N Section O [[Index (P)|Section P]] Section Q Section R Section S Section T Section U Section V Section W Section X Section Y Section Z 4d0b61cb24cd9e0a72c82e132100f1736fec789a 0 3 3 2023-10-16T13:36:38Z KidneyDamage47 2 Created page with "This is a collection of references I have collected over a long period of time, sorted by the author's last name === A === === B === === C === === D === === E === === F === === G === === H === === I === === J === === K === === L === === M === === N === === O === === P === === Q === === R === === S === === T === === U === === V === === W === === X === === Y === === Z ===" wikitext text/x-wiki This is a collection of references I have collected over a long period of time, sorted by the author's last name === A === === B === === C === === D === === E === === F === === G === === H === === I === === J === === K === === L === === M === === N === === O === === P === === Q === === R === === S === === T === === U === === V === === W === === X === === Y === === Z === 7c86729b5b700d19079edac0fc4d86993ecad7f1 10 3 2023-10-16T14:19:46Z KidneyDamage47 2 /* H */ wikitext text/x-wiki This is a collection of references I have collected over a long period of time, sorted by the author's last name === A === === B === === C === === D === === E === === F === === G === === H === * Horschig, Aaron, Sonthana, Kevin [[Rebuilding Milo: The Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance by Dr. Aaron Horschig and Dr. Kevin Sonthana|Rebuilding Milo: The Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance]] === I === === J === === K === === L === === M === === N === === O === === P === === Q === === R === === S === === T === === U === === V === === W === === X === === Y === === Z === cccc774e8461978d424b8a2e099077d46e8ef7d4 22 10 2023-10-18T12:34:39Z KidneyDamage47 2 wikitext text/x-wiki This is a collection of references I have collected over a long period of time, sorted by the author's last name. [[Bibliography (A)|Section A]] [[Bibliography (B)|Section B]] [[Bibliography (C)|Section C]] Section D Section E Section F Section G [[Bibliography (H)|Section H]] Section I Section J Section K Section L Section M Section N Section O Section P Section Q Section R Section S Section T Section U Section V Section W Section X Section Y Section Z 66b96ba5e781471dc9f8729ba5d1e454985b57ff 0 7 11 2023-10-16T21:56:39Z KidneyDamage47 2 Created page with "== Main Info/Details == * Bibliography Type: Video * Creator: pigmie * Date Published: 27 August 2022 * Link: https://www.youtube.com/watch?v=nkzsR8bUBXA&t=9s == Literature Notes == (0:50) Day 1 of the experiment" wikitext text/x-wiki == Main Info/Details == * Bibliography Type: Video * Creator: pigmie * Date Published: 27 August 2022 * Link: https://www.youtube.com/watch?v=nkzsR8bUBXA&t=9s == Literature Notes == (0:50) Day 1 of the experiment 11f1b157b94a316bd313d4a57ff196535a15234d 0 8 12 2023-10-17T03:46:16Z KidneyDamage47 2 Created page with "This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages # Grip the bar tightly # Centrate your back # Cross your legs # Pull the bar towards your sternum == Bib. reference ==" wikitext text/x-wiki This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages # Grip the bar tightly # Centrate your back # Cross your legs # Pull the bar towards your sternum == Bib. reference == 2100809df6d555892e6957a0649f3f10d7e89568 15 12 2023-10-17T10:59:35Z KidneyDamage47 2 wikitext text/x-wiki This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages # Grip the bar tightly Push your hand into the bar and grip as hard as you can. This will radiate strength throughout your arm # Centrate your back Lean back slightly and stiffen the muscles in your back # Cross your legs Don't let your legs hang loose. Cross your legs, bend your knees slightly and stiffen your leg muscles. This prevents any energy leakages # Pull the bar towards your sternum Pull your sternum towards the bar instead of pulling straight up. This properly activates the upper back muscles during a pull up == Bib. reference == d9f611d17a3c804752fd074640de38d3c8b12fbd 27 15 2023-10-20T08:16:06Z KidneyDamage47 2 KidneyDamage47 moved page [[Proper pull-up form]] to [[(1a2/1a) Proper pull-up form]]: using a alpha numeric code wikitext text/x-wiki This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages # Grip the bar tightly Push your hand into the bar and grip as hard as you can. This will radiate strength throughout your arm # Centrate your back Lean back slightly and stiffen the muscles in your back # Cross your legs Don't let your legs hang loose. Cross your legs, bend your knees slightly and stiffen your leg muscles. This prevents any energy leakages # Pull the bar towards your sternum Pull your sternum towards the bar instead of pulling straight up. This properly activates the upper back muscles during a pull up == Bib. reference == d9f611d17a3c804752fd074640de38d3c8b12fbd 40 27 2023-10-22T16:12:42Z KidneyDamage47 2 wikitext text/x-wiki This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages <ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Grip the bar tightly Push your hand into the bar and grip as hard as you can. This will radiate strength throughout your arm # Centrate your back Lean back slightly and stiffen the muscles in your back # Cross your legs Don't let your legs hang loose. Cross your legs, bend your knees slightly and stiffen your leg muscles. This prevents any energy leakages # Pull the bar towards your sternum Pull your sternum towards the bar instead of pulling straight up. This properly activates the upper back muscles during a pull up == Bib. reference == 3888eed3b6a25fb135e4c9cee1f2ec3d8e9f3c49 41 40 2023-10-22T16:13:26Z KidneyDamage47 2 /* Bib. reference */ wikitext text/x-wiki This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages <ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Grip the bar tightly Push your hand into the bar and grip as hard as you can. This will radiate strength throughout your arm # Centrate your back Lean back slightly and stiffen the muscles in your back # Cross your legs Don't let your legs hang loose. Cross your legs, bend your knees slightly and stiffen your leg muscles. This prevents any energy leakages # Pull the bar towards your sternum Pull your sternum towards the bar instead of pulling straight up. This properly activates the upper back muscles during a pull up == Bib. reference == <references /> c371f5725d27144f8e9f1ae10873b3e164159680 0 9 13 2023-10-17T04:59:55Z KidneyDamage47 2 Created page with "== Main Info/Details == * Creator: Squat University * Date Created: 25 September 2023 * Link: https://www.youtube.com/watch?v=p40iUjf02j0 == Literature Notes == (0:28) Mistakes when setting up pull ups (1:45) McGill pull ups routine (3:08) Programming McGill pull ups" wikitext text/x-wiki == Main Info/Details == * Creator: Squat University * Date Created: 25 September 2023 * Link: https://www.youtube.com/watch?v=p40iUjf02j0 == Literature Notes == (0:28) Mistakes when setting up pull ups (1:45) McGill pull ups routine (3:08) Programming McGill pull ups 0905626788bb5ffd6000cb83df472be69ca32c03 37 13 2023-10-22T16:10:08Z KidneyDamage47 2 KidneyDamage47 moved page [[(Bib V) Build A STRONG & Muscular Back With Pull Ups]] to [[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]] wikitext text/x-wiki == Main Info/Details == * Creator: Squat University * Date Created: 25 September 2023 * Link: https://www.youtube.com/watch?v=p40iUjf02j0 == Literature Notes == (0:28) Mistakes when setting up pull ups (1:45) McGill pull ups routine (3:08) Programming McGill pull ups 0905626788bb5ffd6000cb83df472be69ca32c03 39 37 2023-10-22T16:11:29Z KidneyDamage47 2 /* Literature Notes */ wikitext text/x-wiki == Main Info/Details == * Creator: Squat University * Date Created: 25 September 2023 * Link: https://www.youtube.com/watch?v=p40iUjf02j0 == Literature Notes == (0:28) Mistakes when setting up pull ups ([[(1a2/1a) Proper pull-up form|1a2/1a Proper pull-up form]]) (1:45) McGill pull ups routine (3:08) Programming McGill pull ups d325a19af5019dfaf8876ddba16f541bdeb33b90 57 39 2023-11-06T15:27:55Z KidneyDamage47 2 /* Literature Notes */ wikitext text/x-wiki == Main Info/Details == * Creator: Squat University * Date Created: 25 September 2023 * Link: https://www.youtube.com/watch?v=p40iUjf02j0 == Literature Notes == * (0:28) Mistakes when setting up pull ups ([[(1a2/1a) Proper pull-up form|1a2/1a Proper pull-up form]]) * (1:45) McGill pull ups routine * (3:08) Programming McGill pull ups 8773e8210270ab4ec14e30d25f14d22b643e8872 6 10 14 2023-10-17T10:57:36Z KidneyDamage47 2 wikitext text/x-wiki The proper way to put your legs together during a pull-up, demonstrated by Squat University 9d699b16289ef527862fb2b003a63db7fd8af853 0 12 18 2023-10-17T11:06:38Z KidneyDamage47 2 Created page with "This is a list of my bibliographical references whose author's last names start with "A"" wikitext text/x-wiki This is a list of my bibliographical references whose author's last names start with "A" 2431ae3f8017abeba9c41f1cc08c5f1e7222710a 0 13 19 2023-10-17T11:07:43Z KidneyDamage47 2 Created page with "This is a list of my bibliographical references whose author's names start with "B"" wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "B" 00ba7edd218462e029fca3f2e22a0030f74f5aa1 0 14 20 2023-10-17T11:08:08Z KidneyDamage47 2 Created page with "This is a list of my bibliographical references whose author's names start with "C"" wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "C" 8139041fb2ebc2e44d0f617a2ad9868d179b9f7e 0 15 21 2023-10-17T11:10:12Z KidneyDamage47 2 Created page with "This is a list of my bibliographical references whose author's names start with "H" Horschwig, Aaron — Rebuilding Milo: The Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance." wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "H" Horschwig, Aaron — Rebuilding Milo: The Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance. bde2f7219438d2da36fa471637b431e9c7e70de9 29 21 2023-10-20T08:16:50Z KidneyDamage47 2 wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "H" * Horschig, Aaron — Rebuilding Milo: The Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance. 0957b8add4c02f9b881dca9338e5a3c0314e6b3f 0 16 25 2023-10-20T08:14:51Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "A"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "A" ff3c6a1adca30a27b2adb4d37d7335596de6e6fa 0 17 26 2023-10-20T08:15:13Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "P"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "P" a2ff13198946b19eb38c5f9804817a24f1448cdc 35 26 2023-10-21T15:12:43Z KidneyDamage47 2 wikitext text/x-wiki This is a collection of starting entries that begin with the letter "P" * [[(1a2/1a) Proper pull-up form|Proper pull-up form]] 1a2/1a * Pull-ups 1a2/1 f98e33a8cddf58cd9f5847d189485e9bb1b5586a 6 19 31 2023-10-20T13:34:53Z KidneyDamage47 2 wikitext text/x-wiki NCHS 2021 Prelims Soalan A1 a2a20997f0a35c5d718d7d5f50b0a1b7d705cf15 0 21 38 2023-10-22T16:10:08Z KidneyDamage47 2 KidneyDamage47 moved page [[(Bib V) Build A STRONG & Muscular Back With Pull Ups]] to [[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]] wikitext text/x-wiki #REDIRECT [[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]] 528e97821b36ae7cb8708eed13d1404610139c05 0 22 44 2023-10-26T05:28:14Z KidneyDamage47 2 Created page with "This method of doing pull ups developed by Dr. Stuart McGill will help you to build a stronger and more muscular back and also increase your pull-up numbers.<ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Ensure that you have a proper pull-up form (see 1a2/1a) # Use 100% effort to explode towards the bar for one to two reps at a time # Repeat this for a few more times == Bib. Reference ==" wikitext text/x-wiki This method of doing pull ups developed by Dr. Stuart McGill will help you to build a stronger and more muscular back and also increase your pull-up numbers.<ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Ensure that you have a proper pull-up form (see 1a2/1a) # Use 100% effort to explode towards the bar for one to two reps at a time # Repeat this for a few more times == Bib. Reference == 283f761254ad39fac329c1532faaac2887b47637 45 44 2023-10-26T05:28:48Z KidneyDamage47 2 KidneyDamage47 moved page [[McGill Pull-ups]] to [[(1a2/1b) McGill Pull-ups]] without leaving a redirect wikitext text/x-wiki This method of doing pull ups developed by Dr. Stuart McGill will help you to build a stronger and more muscular back and also increase your pull-up numbers.<ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Ensure that you have a proper pull-up form (see 1a2/1a) # Use 100% effort to explode towards the bar for one to two reps at a time # Repeat this for a few more times == Bib. Reference == 283f761254ad39fac329c1532faaac2887b47637 6 23 49 2023-10-31T11:45:38Z KidneyDamage47 2 wikitext text/x-wiki Diagram of an EM Wave d4712bb7e840e1655c9bcd11d0d78a250f2a3f7e 6 26 55 2023-11-06T13:05:50Z KidneyDamage47 2 wikitext text/x-wiki DavidGogginsQuote ea04098164bb15fccfa017d049e5add5e0b288ed 0 27 58 2023-11-06T16:16:47Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "M"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "M" d7e1576c9866b71665e1a632df5269e21f414c9d 0 28 59 2023-11-06T16:17:08Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "B"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "B" 859ebc33e108be12b4dfbbe50a7f35f5bcee77a7 0 29 60 2023-11-06T16:17:29Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "S"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "S" f15c61e3de47f0da92e7ceaf71eb04bc033511de 0 30 61 2023-11-06T16:17:54Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "C"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "C" 7ffaf121ac75110dfa6c97b489b3306d06baef8c 0 31 62 2023-11-06T16:18:14Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "D"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "D" 318245977327ee4f4dba6764a734923b1dffe9ad 0 32 63 2023-11-06T16:18:34Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "F"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "F" d619c45abb73c4b2487b7b738f8aca47a06527c0 0 33 64 2023-11-06T16:19:04Z KidneyDamage47 2 Created page with "This is a collection of starting entries that begin with the letter "E"" wikitext text/x-wiki This is a collection of starting entries that begin with the letter "E" 7d29ae227f03679cd6ec8f46a0133079b01ccfa3 0 34 65 2023-11-06T16:19:58Z KidneyDamage47 2 Created page with "This is a list of my bibliographical references whose author's names start with "S"" wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "S" 31baf6c946c42e69fda794dfd9dbe0d0d382a8c1 66 65 2023-11-06T16:22:11Z KidneyDamage47 2 wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "S" * [[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups|Squat University - Build a STRONG & Muscular Back with pull ups]] ebb4cea41af94a55eaa0c5e149a1aae1b0e85142 0 35 67 2023-11-07T11:26:18Z KidneyDamage47 2 Created page with "This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ ! ! ! ! ! |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise ! ! ! ! |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |-..." wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ ! ! ! ! ! |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise ! ! ! ! |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Barbell Curl | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ ! ! ! ! ! |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ ! ! ! ! ! |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Barbell Back Squat |Quads, Hamstrings, Glutes |1 |10 |12.5 |- |Hack Squat |Quads |1 |5 |12.5 |- |Leg Extension |Quads |1 |6.5 |12.5 |- |Lying Leg Curls |Hamstrings |1 |8 |12.5 |- |Seated Calf Raises |Calves |1 |3.5 |12.5 |- |Standing Calf Raises |Calves |1 |3.5 |12.5 |} == Basketball Players Exercise Data == Chest {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} b18b36ecbc8f61af4d8085454a0e93adc4027501 68 67 2023-11-07T14:21:29Z KidneyDamage47 2 /* Basketball Players Exercise Data */ Kobe Bryant exercises wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Barbell Curl | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |10 |12.5 |- |Hack Squat |Quads |1 |5 |12.5 |- |Leg Extension |Quads |1 |6.5 |12.5 |- |Lying Leg Curls |Hamstrings |1 |8 |12.5 |- |Seated Calf Raises |Calves |1 |3.5 |12.5 |- |Standing Calf Raises |Calves |1 |3.5 |12.5 |} == Basketball Players Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bench Press | |1 |3.5 |10 |- |Incline Bench Press |Upper Chest |1 |3.5 |11 |- |Iso Push Up Hold | |1 |3.5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Military Press |Front Delts, Triceps |1 |3.5 |10 |- |Lateral Raises (DB) |Side Delts |1 |3.5 |10 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls |Biceps | |3.5 |11 |- |Tricep Press-downs |Triceps | |3.5 |10 |- |Dips |Triceps, Lower Chest | |3.5 |10 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldowns |Lats |1 |3.5 |10 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |3.5 |10 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |3.5 |11 |- |Lying Leg Curls |Hamstrings |1 |3.5 |11 |- |Leg Extensions |Quads |1 |3.5 |10 |- |Standing Calf Raises |Calves |1 |3.5 |10 |- |Stiff-Legged Deadlifts |Hamstrings, Glutes |1 |3.5 |11 |- |Romanian Deadlifts |Hamstrings, Glutes |1 |3.5 |10 |- |Power Clean |Quads, Hamstrings, Glutes |1 |3.5 |10 |} == Boxers/MMA Fighters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} == Powerlifters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} bb0547ba1430111de9f4048ac18a805b588fb986 69 68 2023-11-07T15:05:45Z KidneyDamage47 2 /* Bodybuilder Exercise Data */ wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Flat Bench Press (Barbell) | |1 |5 |10 |- |Incline Bench Press (DB) |Upper Chest |1 |3 |12.5 |- |Incline Flys (Cable) |Upper Chest |1 |4 |11 |- |Dips |Lower Chest |1 |4 |11 |- |Pullovers (DB) |Upper Chest |1 |4 |11 |- |Pushups | |1 |4 |12 |- |Flys (Cables) | |1 |4 |12 |- |Flat Bench Flys (DB) | |1 |5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Shoulder Press (Machine) |Front Delts |1 |5 |9 |- |Seated DB Press |Front Delts |1 |5 |11 |- |Front Raises |Front Delts |1 |3 |10 |- |Lateral Raises |Side Delts |1 |3 |11 |- |Rear Delt Flys |Rear Delts |1 |3 |9 |- |Behind-the-back Shrugs (Barbell) |Trapezius |1 |5 |11 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls (DB) |Biceps |1 |3 |10 |- |Bicep Curls (Barbell) |Biceps |1 |5 |10 |- |Single Arm Preacher Curls |Biceps |1 |3 |11 |- |Concentration Curls |Biceps |1 |3 |11 |- |Skull crushers (Incline) |Triceps |1 |5 |10 |- |Tricep Pushdowns |Triceps |1 |3 |10 |- |Tricep Pushdowns (UH Grip) |Triceps |1 |3 |11 |- |Close-grip bench press |Triceps |1 |3 |10 |- |Dips |Triceps |1 |5 |AMRAP |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldown (V-bar) |Lats |1 |5 |11 |- |Rows (Cable) |Traps |1 |3 |10 |- |Straight arm pulldowns |Lats |1 |3 |10 |- |Pullovers (DB) |Lats |1 |3 |11 |- |Pull-ups |Lats |1 |4 |AMRAP |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Back Squat (Barbell) |Quads, Hamstrings, Glutes |1 |10 |12.5 |- |Hack Squat |Quads |2 |4 |11.25 |- |Leg Extension |Quads |2 |4.75 |13 |- |Lying Leg Curls |Hamstrings |2 |5.5 |11.25 |- |Seated Calf Raises |Calves |2 |4.25 |11.75 |- |Standing Calf Raises |Calves |1 |3.5 |12.5 |- |Back Squat (Smith Machine) |Quads, Hamstrings, Glutes |1 |5 |10 |- |Leg Press (Wide Stance) |Quads, Hamstrings, Glutes |1 |3 |10 |- |Walking Lunges (Barbell) |Quads, Hamstrings, Glutes, Calves |1 |2 |11 |} == Basketball Players Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bench Press | |1 |3.5 |10 |- |Incline Bench Press |Upper Chest |1 |3.5 |11 |- |Iso Push Up Hold | |1 |3.5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Military Press |Front Delts, Triceps |1 |3.5 |10 |- |Lateral Raises (DB) |Side Delts |1 |3.5 |10 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls |Biceps |1 |3.5 |11 |- |Tricep Press-downs |Triceps |1 |3.5 |10 |- |Dips |Triceps, Lower Chest |1 |3.5 |10 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldowns |Lats |1 |3.5 |10 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |3.5 |10 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |3.5 |11 |- |Lying Leg Curls |Hamstrings |1 |3.5 |11 |- |Leg Extensions |Quads |1 |3.5 |10 |- |Standing Calf Raises |Calves |1 |3.5 |10 |- |Stiff-Legged Deadlifts |Hamstrings, Glutes |1 |3.5 |11 |- |Romanian Deadlifts |Hamstrings, Glutes |1 |3.5 |10 |- |Power Clean |Quads, Hamstrings, Glutes |1 |3.5 |10 |} == Boxers/MMA Fighters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} == Powerlifters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} 725c62e48ed7a1b2cb528e963283b2b517cec1fb 70 69 2023-11-07T15:27:32Z KidneyDamage47 2 /* Legs */ added Mike Mentzer's exercise selection wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Flat Bench Press (Barbell) | - |1 |5 |10 |- |Incline Bench Press (DB) |Upper Chest |1 |3 |12.5 |- |Incline Flys (Cable) |Upper Chest |1 |4 |11 |- |Dips |Lower Chest |1 |4 |11 |- |Pullovers (DB) |Upper Chest |1 |4 |11 |- |Pushups | - |1 |4 |12 |- |Flys (Cables) | - |1 |4 |12 |- |Flat Bench Flys (DB) | - |1 |5 |11 |- |Pec Deck | - |1 |1.5 |8 |- |Incline Bench Press (Barbell) |Upper Chest |1 |1.5 |8 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Shoulder Press (Machine) |Front Delts |2 |3.5 |8 |- |Seated DB Press |Front Delts |1 |5 |11 |- |Front Raises (DB) |Front Delts |1 |3 |10 |- |Lateral Raises (DB) |Side Delts |1 |3 |11 |- |Rear Delt Flys |Rear Delts |1 |3 |9 |- |Behind-the-back Shrugs (Barbell) |Trapezius |1 |5 |11 |- |Shrugs (DB) |Trapezius |1 |2 |7 |- |Upright Rows |Front Delts |1 |2 |7 |- |Lateral Raises (Machine) |Side Delts |1 |2 |7 |- |Reverse Pec Deck |Rear Delts |1 |2 |7 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls (DB) |Biceps |1 |3 |10 |- |Bicep Curls (Barbell) |Biceps |2 |3 |8.5 |- |Single Arm Preacher Curls |Biceps |1 |3 |11 |- |Concentration Curls |Biceps |2 |2.5 |9 |- |Skull crushers (Incline) |Triceps |1 |5 |10 |- |Tricep Pushdowns |Triceps |2 |2 |8.5 |- |Tricep Pushdowns (UH Grip) |Triceps |1 |3 |11 |- |Close-grip Bench Press (Barbell) |Triceps |2 |2.5 |8.5 |- |Dips |Triceps |2 |3 |7 or AMRAP |- |Lying Tricep Extensions |Triceps |1 |2 |7 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldown (V-bar) |Lats |1 |5 |11 |- |Rows (Cable) |Traps |1 |3 |10 |- |Straight arm pulldowns |Lats |1 |3 |10 |- |Pullovers (DB) |Lats |1 |3 |11 |- |Pull-ups |Lats |1 |4 |AMRAP |- |Pullovers (Machine) |Lats |1 |2 |7 |- |UH Pulldowns |Lats |1 |2 |7 |- |Bent-over Rows (Barbell) |Traps |1 |2 |7 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Back Squat (Barbell) |Quads, Hamstrings, Glutes |2 |5.5 |9.75 |- |Hack Squat |Quads |2 |4 |11.25 |- |Leg Extension |Quads |3 |3.5 |11 |- |Lying Leg Curls |Hamstrings |3 |4 |9.83 |- |Seated Calf Raises |Calves |2 |4.25 |11.75 |- |Standing Calf Raises |Calves |2 |2.75 |9.75 |- |Back Squat (Smith Machine) |Quads, Hamstrings, Glutes |1 |5 |10 |- |Leg Press (Wide Stance) |Quads, Hamstrings, Glutes |1 |3 |10 |- |Walking Lunges (Barbell) |Quads, Hamstrings, Glutes, Calves |1 |2 |11 |- |Leg Press |Quads, Hamstrings, Glutes |1 |1 |7 |- |Toe Press |Calves |1 |1 |7 |} == Basketball Players Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bench Press | |1 |3.5 |10 |- |Incline Bench Press |Upper Chest |1 |3.5 |11 |- |Iso Push Up Hold | |1 |3.5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Military Press |Front Delts, Triceps |1 |3.5 |10 |- |Lateral Raises (DB) |Side Delts |1 |3.5 |10 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls |Biceps |1 |3.5 |11 |- |Tricep Press-downs |Triceps |1 |3.5 |10 |- |Dips |Triceps, Lower Chest |1 |3.5 |10 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldowns |Lats |1 |3.5 |10 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |3.5 |10 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |3.5 |11 |- |Lying Leg Curls |Hamstrings |1 |3.5 |11 |- |Leg Extensions |Quads |1 |3.5 |10 |- |Standing Calf Raises |Calves |1 |3.5 |10 |- |Stiff-Legged Deadlifts |Hamstrings, Glutes |1 |3.5 |11 |- |Romanian Deadlifts |Hamstrings, Glutes |1 |3.5 |10 |- |Power Clean |Quads, Hamstrings, Glutes |1 |3.5 |10 |} == Boxers/MMA Fighters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} == Powerlifters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} 23badbe6f739fb77dadc896dbd3f1e0d63dd01f0 0 35 71 70 2023-11-08T04:31:43Z KidneyDamage47 2 /* Bodybuilder Exercise Data */ Ronnie coleman workout and Dorian Yates chest workout wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Flat Bench Press (Barbell) | - |2 |5 |11 |- |Incline Bench Press (DB) |Upper Chest |2 |3.5 |12.25 |- |Incline Flys (Cable) |Upper Chest |1 |4 |11 |- |Dips |Lower Chest |1 |4 |11 |- |Pullovers (DB) |Upper Chest |1 |4 |11 |- |Pushups | - |1 |4 |12 |- |Flys (Cables) | - |1 |4 |12 |- |Flat Bench Flys (DB) | - |2 |3 |10 |- |Pec Deck | - |1 |1.5 |8 |- |Incline Bench Press (Barbell) |Upper Chest |3 |1.83 |9.67 |- |Flat Bench Press (DB) | - |1 |3 |12 |- |Decline Bench Press (Barbell) |Lower Chest |2 |2 |10.5 |- |Incline Flys (DB) |Upper Chest |2 |2 |10.5 |- |Decline Flys (DB) |Lower Chest |1 |3 |12 |- |Machine Chest Press | - |1 |1 |9 |- |Cable Crossovers |Lower Chest |1 |1 |9 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Shoulder Press (Machine) |Front Delts |2 |3.5 |8 |- |Seated DB Press |Front Delts |2 |4 |13.75 |- |Front Raises (DB) |Front Delts |2 |3 |11.88 |- |Lateral Raises (DB) |Side Delts |2 |3.5 |11.5 |- |Rear Delt Flys |Rear Delts |1 |3 |9 |- |Behind-the-back Shrugs (Barbell) |Trapezius |1 |5 |11 |- |Shrugs (DB) |Trapezius |1 |2 |7 |- |Upright Rows |Front Delts |1 |2 |7 |- |Lateral Raises (Machine) |Side Delts |1 |2 |7 |- |Reverse Pec Deck |Rear Delts |1 |2 |7 |- |OH Shoulder Press (Barbell) |Front Delts |1 |4 |11.5 |- |Shoulder Press (DB) |Front Delts |1 |4 |11 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls (DB) |Biceps |2 |3.5 |11 |- |Bicep Curls (Barbell) |Biceps |3 |3 |9.67 |- |Single Arm Preacher Curls (DB) |Biceps |1 |3 |11 |- |Concentration Curls |Biceps |2 |2.5 |9 |- |Skull crushers (Incline) |Triceps |1 |5 |10 |- |Tricep Pushdowns |Triceps |2 |2 |8.5 |- |Tricep Pushdowns (UH Grip) |Triceps |1 |3 |11 |- |Close-grip Bench Press (Barbell) |Triceps |3 |3 |9.67 |- |Dips |Triceps |3 |3.33 |9.5 or AMRAP |- |Lying Tricep Extensions |Triceps |1 |2 |7 |- |Seated Alternating DB Curls |Biceps |1 |3.5 |11.5 |- |Bicep Curls (Cable) |Biceps |1 |4 |12 |- |Preacher Curls (EZ Bar) |Biceps |1 |3 |11 |- |Preacher Curls (Machine) |Biceps |1 |3 |12 |- |Seated Tricep Extensions (EZ Bar) |Triceps |1 |4 |12 |- |Tricep Extensions (EZ Bar) |Triceps |1 |3 |12 |- |Seated Tricep Extensions (DB) |Triceps |1 |4 |12 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldown (V-bar) |Lats |1 |5 |11 |- |Rows (Cable) |Traps |1 |3 |10 |- |Straight arm pulldowns |Lats |1 |3 |10 |- |Pullovers (DB) |Lats |1 |3 |11 |- |Pull-ups |Lats |1 |4 |AMRAP |- |Pullovers (Machine) |Lats |1 |2 |7 |- |UH Pulldowns |Lats |1 |2 |7 |- |Bent-over Rows (Barbell) |Traps |1 |2 |7 |- |Deadlifts |Spinal Erectors |1 |4 |9 |- |Rows (Barbell) |Traps |1 |4 |11 |- |T-Bar Rows |Traps |1 |3 |11 |- |Rows (DB) |Traps |1 |3 |11 |- |Low-pulley Rows |Traps |1 |4 |11 |- |Lat Pulldown (Wide Grip) |Lats |1 |3 |11 |- |Lat Pulldown (Close Grip) |Lats |1 |3 |11 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |4 |13.5 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Back Squat (Barbell) |Quads, Hamstrings, Glutes |3 |5.5 |8.83 |- |Hack Squat |Quads |3 |3.67 |11.5 |- |Leg Extension |Quads |4 |3.63 |15.75 |- |Lying Leg Curls |Hamstrings |4 |3.88 |10.56 |- |Seated Calf Raises |Calves |2 |4.25 |11.75 |- |Standing Calf Raises |Calves |3 |3.17 |10.5 |- |Back Squat (Smith Machine) |Quads, Hamstrings, Glutes |1 |5 |10 |- |Leg Press (Wide Stance) |Quads, Hamstrings, Glutes |1 |3 |10 |- |Walking Lunges (Barbell) |Quads, Hamstrings, Glutes, Calves |2 |2 |11.5 |- |Leg Press |Quads, Hamstrings, Glutes |2 |2.5 |9.5 |- |Toe Press |Calves |1 |1 |7 |- |Romanian Deadlift |Hamstrings, Glutes |1 |3 |9 |- |Standing Leg Curls |Hamstrings |1 |3 |13.5 |- |Front Squat (Barbell) |Quads, Hamstrings, Glutes |1 |4 |13.5 |} == Basketball Players Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bench Press | |1 |3.5 |10 |- |Incline Bench Press |Upper Chest |1 |3.5 |11 |- |Iso Push Up Hold | |1 |3.5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Military Press |Front Delts, Triceps |1 |3.5 |10 |- |Lateral Raises (DB) |Side Delts |1 |3.5 |10 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls |Biceps |1 |3.5 |11 |- |Tricep Press-downs |Triceps |1 |3.5 |10 |- |Dips |Triceps, Lower Chest |1 |3.5 |10 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldowns |Lats |1 |3.5 |10 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |3.5 |10 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |3.5 |11 |- |Lying Leg Curls |Hamstrings |1 |3.5 |11 |- |Leg Extensions |Quads |1 |3.5 |10 |- |Standing Calf Raises |Calves |1 |3.5 |10 |- |Stiff-Legged Deadlifts |Hamstrings, Glutes |1 |3.5 |11 |- |Romanian Deadlifts |Hamstrings, Glutes |1 |3.5 |10 |- |Power Clean |Quads, Hamstrings, Glutes |1 |3.5 |10 |} == Boxers/MMA Fighters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} == Powerlifters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} 08bc1a9f9f957fe9397ecb7549c2cd5b9d2caf6a 72 71 2023-11-08T04:32:23Z KidneyDamage47 2 /* Arms */ wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Flat Bench Press (Barbell) | - |2 |5 |11 |- |Incline Bench Press (DB) |Upper Chest |2 |3.5 |12.25 |- |Incline Flys (Cable) |Upper Chest |1 |4 |11 |- |Dips |Lower Chest |1 |4 |11 |- |Pullovers (DB) |Upper Chest |1 |4 |11 |- |Pushups | - |1 |4 |12 |- |Flys (Cables) | - |1 |4 |12 |- |Flat Bench Flys (DB) | - |2 |3 |10 |- |Pec Deck | - |1 |1.5 |8 |- |Incline Bench Press (Barbell) |Upper Chest |3 |1.83 |9.67 |- |Flat Bench Press (DB) | - |1 |3 |12 |- |Decline Bench Press (Barbell) |Lower Chest |2 |2 |10.5 |- |Incline Flys (DB) |Upper Chest |2 |2 |10.5 |- |Decline Flys (DB) |Lower Chest |1 |3 |12 |- |Machine Chest Press | - |1 |1 |9 |- |Cable Crossovers |Lower Chest |1 |1 |9 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Shoulder Press (Machine) |Front Delts |2 |3.5 |8 |- |Seated DB Press |Front Delts |2 |4 |13.75 |- |Front Raises (DB) |Front Delts |2 |3 |11.88 |- |Lateral Raises (DB) |Side Delts |2 |3.5 |11.5 |- |Rear Delt Flys |Rear Delts |1 |3 |9 |- |Behind-the-back Shrugs (Barbell) |Trapezius |1 |5 |11 |- |Shrugs (DB) |Trapezius |1 |2 |7 |- |Upright Rows |Front Delts |1 |2 |7 |- |Lateral Raises (Machine) |Side Delts |1 |2 |7 |- |Reverse Pec Deck |Rear Delts |1 |2 |7 |- |OH Shoulder Press (Barbell) |Front Delts |1 |4 |11.5 |- |Shoulder Press (DB) |Front Delts |1 |4 |11 |} === Arms === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls (DB) |Biceps |2 |3.5 |11 |- |Bicep Curls (Barbell) |Biceps |3 |3 |9.67 |- |Single Arm Preacher Curls (DB) |Biceps |1 |3 |11 |- |Concentration Curls |Biceps |2 |2.5 |9 |- |Skull crushers (Incline) |Triceps |1 |5 |10 |- |Tricep Pushdowns |Triceps |2 |2 |8.5 |- |Tricep Pushdowns (UH Grip) |Triceps |1 |3 |11 |- |Close-grip Bench Press (Barbell) |Triceps |3 |3 |9.67 |- |Dips |Triceps |3 |3.33 |9.5 or AMRAP |- |Lying Tricep Extensions |Triceps |1 |2 |7 |- |Seated Alternating DB Curls |Biceps |1 |3.5 |11.5 |- |Bicep Curls (Cable) |Biceps |1 |4 |12 |- |Preacher Curls (EZ Bar) |Biceps |1 |3 |11 |- |Preacher Curls (Machine) |Biceps |1 |3 |12 |- |Seated Tricep Extensions (EZ Bar) |Triceps |1 |4 |12 |- |Tricep Extensions (EZ Bar) |Triceps |1 |3 |12 |- |Seated Tricep Extensions (DB) |Triceps |1 |4 |12 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldown (V-bar) |Lats |1 |5 |11 |- |Rows (Cable) |Traps |1 |3 |10 |- |Straight arm pulldowns |Lats |1 |3 |10 |- |Pullovers (DB) |Lats |1 |3 |11 |- |Pull-ups |Lats |1 |4 |AMRAP |- |Pullovers (Machine) |Lats |1 |2 |7 |- |UH Pulldowns |Lats |1 |2 |7 |- |Bent-over Rows (Barbell) |Traps |1 |2 |7 |- |Deadlifts |Spinal Erectors |1 |4 |9 |- |Rows (Barbell) |Traps |1 |4 |11 |- |T-Bar Rows |Traps |1 |3 |11 |- |Rows (DB) |Traps |1 |3 |11 |- |Low-pulley Rows |Traps |1 |4 |11 |- |Lat Pulldown (Wide Grip) |Lats |1 |3 |11 |- |Lat Pulldown (Close Grip) |Lats |1 |3 |11 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |4 |13.5 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Back Squat (Barbell) |Quads, Hamstrings, Glutes |3 |5.5 |8.83 |- |Hack Squat |Quads |3 |3.67 |11.5 |- |Leg Extension |Quads |4 |3.63 |15.75 |- |Lying Leg Curls |Hamstrings |4 |3.88 |10.56 |- |Seated Calf Raises |Calves |2 |4.25 |11.75 |- |Standing Calf Raises |Calves |3 |3.17 |10.5 |- |Back Squat (Smith Machine) |Quads, Hamstrings, Glutes |1 |5 |10 |- |Leg Press (Wide Stance) |Quads, Hamstrings, Glutes |1 |3 |10 |- |Walking Lunges (Barbell) |Quads, Hamstrings, Glutes, Calves |2 |2 |11.5 |- |Leg Press |Quads, Hamstrings, Glutes |2 |2.5 |9.5 |- |Toe Press |Calves |1 |1 |7 |- |Romanian Deadlift |Hamstrings, Glutes |1 |3 |9 |- |Standing Leg Curls |Hamstrings |1 |3 |13.5 |- |Front Squat (Barbell) |Quads, Hamstrings, Glutes |1 |4 |13.5 |} == Basketball Players Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bench Press | |1 |3.5 |10 |- |Incline Bench Press |Upper Chest |1 |3.5 |11 |- |Iso Push Up Hold | |1 |3.5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Military Press |Front Delts, Triceps |1 |3.5 |10 |- |Lateral Raises (DB) |Side Delts |1 |3.5 |10 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls |Biceps |1 |3.5 |11 |- |Tricep Press-downs |Triceps |1 |3.5 |10 |- |Dips |Triceps, Lower Chest |1 |3.5 |10 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldowns |Lats |1 |3.5 |10 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |3.5 |10 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |3.5 |11 |- |Lying Leg Curls |Hamstrings |1 |3.5 |11 |- |Leg Extensions |Quads |1 |3.5 |10 |- |Standing Calf Raises |Calves |1 |3.5 |10 |- |Stiff-Legged Deadlifts |Hamstrings, Glutes |1 |3.5 |11 |- |Romanian Deadlifts |Hamstrings, Glutes |1 |3.5 |10 |- |Power Clean |Quads, Hamstrings, Glutes |1 |3.5 |10 |} == Boxers/MMA Fighters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} == Powerlifters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} 9fac86bfe62eb3b49256e78def48a17405352834 73 72 2023-11-08T13:19:43Z KidneyDamage47 2 /* Arms */ Dorian Yates Arms and Shoulders wikitext text/x-wiki This is a comprehensive set of data from professional athletes and bodybuilders == Bodybuilder Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Flat Bench Press (Barbell) | - |2 |5 |11 |- |Incline Bench Press (DB) |Upper Chest |2 |3.5 |12.25 |- |Incline Flys (Cable) |Upper Chest |1 |4 |11 |- |Dips |Lower Chest |1 |4 |11 |- |Pullovers (DB) |Upper Chest |1 |4 |11 |- |Pushups | - |1 |4 |12 |- |Flys (Cables) | - |1 |4 |12 |- |Flat Bench Flys (DB) | - |2 |3 |10 |- |Pec Deck | - |1 |1.5 |8 |- |Incline Bench Press (Barbell) |Upper Chest |3 |1.83 |9.67 |- |Flat Bench Press (DB) | - |1 |3 |12 |- |Decline Bench Press (Barbell) |Lower Chest |2 |2 |10.5 |- |Incline Flys (DB) |Upper Chest |2 |2 |10.5 |- |Decline Flys (DB) |Lower Chest |1 |3 |12 |- |Machine Chest Press | - |1 |1 |9 |- |Cable Crossovers |Lower Chest |1 |1 |9 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Shoulder Press (Machine) |Front Delts |2 |3.5 |8 |- |Seated DB Press |Front Delts |2 |4 |13.75 |- |Front Raises (DB) |Front Delts |2 |3 |11.88 |- |Lateral Raises (DB) |Side Delts |3 |2.67 |10.67 |- |Rear Delt Flys |Rear Delts |1 |3 |9 |- |Behind-the-back Shrugs (Barbell) |Trapezius |1 |5 |11 |- |Shrugs (DB) |Trapezius |2 |1.5 |8 |- |Upright Rows |Front Delts |1 |2 |7 |- |Lateral Raises (Machine) |Side Delts |1 |2 |7 |- |Reverse Pec Deck |Rear Delts |1 |2 |7 |- |OH Shoulder Press (Barbell) |Front Delts |1 |4 |11.5 |- |Shoulder Press (DB) |Front Delts |1 |4 |11 |- |Shoulder Press (SM) |Front Delts |1 |1 |9 |- |One Arm Lateral Raises (Cable) |Side Delts |1 |1 |9 |} === Arms === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls (DB) |Biceps |2 |3.5 |11 |- |Bicep Curls (Barbell) |Biceps |3 |3 |9.67 |- |Single Arm Preacher Curls (DB) |Biceps |1 |3 |11 |- |Concentration Curls |Biceps |2 |2.5 |9 |- |Skull crushers (Incline) |Triceps |1 |5 |10 |- |Tricep Pushdowns |Triceps |2 |2 |8.5 |- |Tricep Pushdowns (UH Grip) |Triceps |1 |3 |11 |- |Close-grip Bench Press (Barbell) |Triceps |3 |3 |9.67 |- |Dips |Triceps |3 |3.33 |9.5 or AMRAP |- |Lying Tricep Extensions (EZ Bar) |Triceps |2 |1.5 |8 |- |Seated Alternating DB Curls |Biceps |1 |3.5 |11.5 |- |Bicep Curls (Cable) |Biceps |1 |4 |12 |- |Preacher Curls (EZ Bar) |Biceps |1 |3 |11 |- |Preacher Curls (Machine) |Biceps |2 |2 |10.5 |- |Seated Tricep Extensions (EZ Bar) |Triceps |1 |4 |12 |- |Tricep Extensions (EZ Bar) |Triceps |1 |3 |12 |- |Seated Tricep Extensions (DB) |Triceps |1 |4 |12 |- |Incline DB Curls |Biceps |1 |1 |9 |- |EZ Bar Curls |Biceps |1 |1 |9 |- |Tricep Pressdown |Triceps |1 |1 |9 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldown (V-bar) |Lats |1 |5 |11 |- |Rows (Cable) |Traps |1 |3 |10 |- |Straight arm pulldowns |Lats |1 |3 |10 |- |Pullovers (DB) |Lats |1 |3 |11 |- |Pull-ups |Lats |1 |4 |AMRAP |- |Pullovers (Machine) |Lats |1 |2 |7 |- |UH Pulldowns |Lats |1 |2 |7 |- |Bent-over Rows (Barbell) |Traps |1 |2 |7 |- |Deadlifts |Spinal Erectors |1 |4 |9 |- |Rows (Barbell) |Traps |1 |4 |11 |- |T-Bar Rows |Traps |1 |3 |11 |- |Rows (DB) |Traps |1 |3 |11 |- |Low-pulley Rows |Traps |1 |4 |11 |- |Lat Pulldown (Wide Grip) |Lats |1 |3 |11 |- |Lat Pulldown (Close Grip) |Lats |1 |3 |11 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |4 |13.5 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Bodybuilders using this exercise !Average Sets !Average Reps/Set |- |Back Squat (Barbell) |Quads, Hamstrings, Glutes |3 |5.5 |8.83 |- |Hack Squat |Quads |3 |3.67 |11.5 |- |Leg Extension |Quads |4 |3.63 |15.75 |- |Lying Leg Curls |Hamstrings |4 |3.88 |10.56 |- |Seated Calf Raises |Calves |2 |4.25 |11.75 |- |Standing Calf Raises |Calves |3 |3.17 |10.5 |- |Back Squat (Smith Machine) |Quads, Hamstrings, Glutes |1 |5 |10 |- |Leg Press (Wide Stance) |Quads, Hamstrings, Glutes |1 |3 |10 |- |Walking Lunges (Barbell) |Quads, Hamstrings, Glutes, Calves |2 |2 |11.5 |- |Leg Press |Quads, Hamstrings, Glutes |2 |2.5 |9.5 |- |Toe Press |Calves |1 |1 |7 |- |Romanian Deadlift |Hamstrings, Glutes |1 |3 |9 |- |Standing Leg Curls |Hamstrings |1 |3 |13.5 |- |Front Squat (Barbell) |Quads, Hamstrings, Glutes |1 |4 |13.5 |} == Basketball Players Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bench Press | |1 |3.5 |10 |- |Incline Bench Press |Upper Chest |1 |3.5 |11 |- |Iso Push Up Hold | |1 |3.5 |11 |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Military Press |Front Delts, Triceps |1 |3.5 |10 |- |Lateral Raises (DB) |Side Delts |1 |3.5 |10 |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Bicep Curls |Biceps |1 |3.5 |11 |- |Tricep Press-downs |Triceps |1 |3.5 |10 |- |Dips |Triceps, Lower Chest |1 |3.5 |10 |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Lat Pulldowns |Lats |1 |3.5 |10 |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Crunches |Abdominals |1 |3.5 |10 |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Basketball Players using this exercise !Average Sets !Average Reps/Set |- |Back Squat |Quads, Hamstrings, Glutes |1 |3.5 |11 |- |Lying Leg Curls |Hamstrings |1 |3.5 |11 |- |Leg Extensions |Quads |1 |3.5 |10 |- |Standing Calf Raises |Calves |1 |3.5 |10 |- |Stiff-Legged Deadlifts |Hamstrings, Glutes |1 |3.5 |11 |- |Romanian Deadlifts |Hamstrings, Glutes |1 |3.5 |10 |- |Power Clean |Quads, Hamstrings, Glutes |1 |3.5 |10 |} == Boxers/MMA Fighters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Boxers/MMA Fighters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} == Powerlifters Exercise Data == === Chest === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Shoulders === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Arms === {| class="wikitable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Back === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Abs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |} === Legs === {| class="wikitable sortable" |+ !Exercise !Specific Muscle(s) Worked !No. of Powerlifters using this exercise !Average Sets !Average Reps/Set |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |- | | | | | |} a0ff8ceaa0dbbe0929716991f6c3d075dba81d0f 0 36 74 2023-11-09T14:38:29Z KidneyDamage47 2 Created page with "== Main Info/Details == Author: Boris Shekhtman Edition: 3rd Year Published: 2013 ISBN-13: 9780989387002 == Notes Created ==" wikitext text/x-wiki == Main Info/Details == Author: Boris Shekhtman Edition: 3rd Year Published: 2013 ISBN-13: 9780989387002 == Notes Created == 42ebebc8dc651b20c61680bac972ef4a47ed7cca 0 34 75 66 2023-11-09T14:39:42Z KidneyDamage47 2 wikitext text/x-wiki This is a list of my bibliographical references whose author's names start with "S" * [[(b.Shekhtman) How to Improve Your Foreign Language Immediately|Shekhtman, Boris - How to Improve Your Foreign Language Immediately]] * [[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups|Squat University - Build a STRONG & Muscular Back with pull ups]] 695e4905ce04b4f4b1eef8523a9ed5c95e9ae372 0 37 76 2023-11-10T03:36:35Z KidneyDamage47 2 Created page with "During a speaking practice between a native speaker (N) and a language learner (L), it is generally recommended for L to give more detailed and wordy answers than short and simple responses. This is due to short simple responses provided by L can lead to the exchange to be more of an "interrogation" rather than proper communication. This can lead to a few problems in terms of L improving their language:<ref>(b.Shekhtman) How to Improve Your Foreign Language Immediately..." wikitext text/x-wiki During a speaking practice between a native speaker (N) and a language learner (L), it is generally recommended for L to give more detailed and wordy answers than short and simple responses. This is due to short simple responses provided by L can lead to the exchange to be more of an "interrogation" rather than proper communication. This can lead to a few problems in terms of L improving their language:<ref>[[(b.Shekhtman) How to Improve Your Foreign Language Immediately]]</ref> # Due to the short responses, N has to provide more prompts or questions in order to engage with L more. The cycle will continue if L provides short responses rather than elaborating his answers (e.g. N asks L where he's from, L says Moscow without elaborating on how Moscow is like, why he likes it etc.). Since N has to provide more questions in order to keep the exchange ongoing, this can cause L to feel confused as it becomes more difficult for L to understand and communicate, allowing him to become more passive and docile # By N providing more prompts and questions, the conversation between N and L is not equal as N is taking control of the conversation rather than exchanging equally. This can cause N to feel awkward and tense as they can feel that the conversation is ineffective, strained and unnatural and usually N does not know what to do about it == Bib. Reference == 19ab563485922ab29fc219fb580b339af67460e4 0 1 77 56 2023-11-16T14:12:46Z KidneyDamage47 2 added note branch wikitext text/x-wiki __NOTOC__ == Welcome to {{SITENAME}}! == The key to the development and collection of my knowledge and data * [[Index]] - A list of key terms (in alphabetical order) * [[Bibliography]] - A list of my reading materials (in alphabetical order) == Branch == c4448548d2a3a88e21ccc604ab195747eb7b2c3e 0 38 78 2023-11-16T14:33:27Z KidneyDamage47 2 Created page with "Procedure for the "L" screen # Place your arms against the wall with your elbows at a 90 degree angle (forming an "L" shape with your arm). The back of your hand and your elbow should be in contact with the wall # Slide your arms down while maintaining the 90 degree bend in your elbow and remaining in contact with the wall. If you can't slide your arms down to at least a 45 degree angle without compensation, you might have a mobility issue somewhere. This can be due to..." wikitext text/x-wiki Procedure for the "L" screen # Place your arms against the wall with your elbows at a 90 degree angle (forming an "L" shape with your arm). The back of your hand and your elbow should be in contact with the wall # Slide your arms down while maintaining the 90 degree bend in your elbow and remaining in contact with the wall. If you can't slide your arms down to at least a 45 degree angle without compensation, you might have a mobility issue somewhere. This can be due to limited external rotation, limited thoracic spine extension or limited pec major/minor flexibility. 6b7aba9578384cacc368e9644cafb78954900863 0 39 79 2023-11-16T14:35:54Z KidneyDamage47 2 Created page with "A simple test one can perform to check for pec major flexibility is lying down on the floor and clasping your hands behind your head and lowering your elbows as far as possible. If your elbows can't touch the floor, you have limited pec major flexibility." wikitext text/x-wiki A simple test one can perform to check for pec major flexibility is lying down on the floor and clasping your hands behind your head and lowering your elbows as far as possible. If your elbows can't touch the floor, you have limited pec major flexibility. 4c5664364148059222f6d51e0bbf6f21a618472a 0 2 80 34 2023-11-18T08:56:09Z KidneyDamage47 2 linked index pages wikitext text/x-wiki This is the list of my selected key words and terms [[Index (A)|Section A]] [[Index (B)|Section B]] [[Index (C)|Section C]] [[Index (D)|Section D]] [[Index (E)|Section E]] [[Index (F)|Section F]] Section G Section H Section I Section J Section K Section L [[Index (M)|Section M]] Section N Section O [[Index (P)|Section P]] Section Q Section R [[Index (S)|Section S]] Section T Section U Section V Section W Section X Section Y Section Z c1e9ab90856b78d849c143421264d2f7ad3588cb 0 17 81 35 2023-11-18T12:33:28Z KidneyDamage47 2 wikitext text/x-wiki This is a collection of starting entries that begin with the letter "P" * Pectoralis major ** [[Testing for pectoralis major flexibility|Flexibility screening]] * Pull-ups ** [[(1a2/1a) Proper pull-up form|Proper form]] 4ecb83bf9bc0cb244616e957bfe7df47880e2e66 82 81 2023-11-19T04:16:16Z KidneyDamage47 2 wikitext text/x-wiki This is a collection of starting entries that begin with the letter "P" * Pectoralis major ** [[Testing for pectoralis major flexibility|Flexibility screening]] * Pull-ups ** McGill pull-ups ** [[(1a2/1a) Proper pull-up form|Proper form]] 23c5fdde4efd6b3e5946052dbb34630691a08f88 85 82 2023-11-19T04:19:04Z KidneyDamage47 2 wikitext text/x-wiki This is a collection of starting entries that begin with the letter "P" * Pectoralis major ** [[Testing for pectoralis major flexibility|Flexibility screening]] * Pull-ups ** [[McGill Pull-ups]] ** [[Proper pull-up form|Proper form]] 61fce0f4548b0c6bd5e39efd11215d37068b2a3b 0 22 83 45 2023-11-19T04:16:57Z KidneyDamage47 2 KidneyDamage47 moved page [[(1a2/1b) McGill Pull-ups]] to [[McGill Pull-ups]] without leaving a redirect wikitext text/x-wiki This method of doing pull ups developed by Dr. Stuart McGill will help you to build a stronger and more muscular back and also increase your pull-up numbers.<ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Ensure that you have a proper pull-up form (see 1a2/1a) # Use 100% effort to explode towards the bar for one to two reps at a time # Repeat this for a few more times == Bib. Reference == 283f761254ad39fac329c1532faaac2887b47637 0 8 84 41 2023-11-19T04:17:26Z KidneyDamage47 2 KidneyDamage47 moved page [[(1a2/1a) Proper pull-up form]] to [[Proper pull-up form]] without leaving a redirect wikitext text/x-wiki This method to do proper pull ups is taught by Dr. Stuart McGill so that people can do pull ups more efficiently without any energy leakages <ref>[[(v.SqUni) Build A STRONG & Muscular Back With Pull Ups]]</ref> # Grip the bar tightly Push your hand into the bar and grip as hard as you can. This will radiate strength throughout your arm # Centrate your back Lean back slightly and stiffen the muscles in your back # Cross your legs Don't let your legs hang loose. Cross your legs, bend your knees slightly and stiffen your leg muscles. This prevents any energy leakages # Pull the bar towards your sternum Pull your sternum towards the bar instead of pulling straight up. This properly activates the upper back muscles during a pull up == Bib. reference == <references /> c371f5725d27144f8e9f1ae10873b3e164159680 0 40 86 2023-11-21T04:54:17Z KidneyDamage47 2 Created page with "<math>\angle B_1CA=\angle CAB=\alpha </math> (alt. angles, transversal AC) <math>\angle A_{1}CB =\angle CBA=\beta </math> (alt. angles, transversal BC) <math>\angle ACB=\gamma </math>" wikitext text/x-wiki <math>\angle B_1CA=\angle CAB=\alpha </math> (alt. angles, transversal AC) <math>\angle A_{1}CB =\angle CBA=\beta </math> (alt. angles, transversal BC) <math>\angle ACB=\gamma </math> 20a63ddcd32e815688aec9ab397da8f5c6d6a7e7